Thursday, June 16 2022

Posted by Mandee on June 15, 2022   |   14 Comments

Front Squat & Back Squat Build-up   E2MOM

6 Front Squats – 6 Back Squats

3 Front Squats – 3 Back Squats

1 Front Squat – 1 Back Squat

4min AMRAP:

4 Over the Bar Burpees

4 Power Cleans
4 Front Squats

REST 2min

4min AMRAP:

4 Over the Bar Burpees

4 Back Squats
4 Hang Cleans

Barbell Weights =   135/95   RX+165/115   MRX 95/65

*Compare & Score Each AMRAP*

Squat Development

– 24 Cossack Squats (each leg)
– 1min Bottom of Overhead Squat Hold with/PVC facing as close as possible to wall
– 24 Pistols or Scales (each leg)
-1min Wall Iron Chair Sit Holding weight plate

– 24 DB/KB Overhead Lunges (each leg)





We will be closed Sunday, June 19th in observance of Father’s Day!



14 responses to “Thursday, June 16 2022”

  1. Adela Faust says:

    Betsy is simply the best! This woman is strong, squats and thrusters are a piece of cake for her. This girl has the best smile and always has fun!

  2. WendyWW says:

    Betsy!! She is the best momma bear to everyone & will knock you down with a hug if she hasn’t seen you in awhile. She’s a SUPER strong woman & always adds fun to any class she shows up for!

  3. Nathaniel says:

    Betsy ‘F for Fun’ Fiddler! This young lady means a lot to a lot of people. She’s got more love to share than most and enough energy to run circles around anyone. Betsy knows how to sell out and get all she can from a WOD. She doesn’t hold back in anything she does and CrossFit is no different. Betsy works hard in all areas of her life and she’s always giving of herself to others. And last but not least she’s hysterical, got a laugh second to none, and can brighten anyones day. You’re the best Betsy 😊

  4. Hal says:

    A. Started at 205. Ended at 305.

    B. 4+4 / 3+4 rx+

    C. Complete

    Following a music discussion with our fearless leader yesterday before class, I checked my phone and realized that out of 48.04 gigs of music, the only “Country” music I have is a Lionel Richie song. Therefore, out of respect for Reba McEntire, I downloaded her Essentials Mix and will be better prepared for class next week.


  5. Bo says:

    A: 125 – 235
    B: 4+2 / 3+4 rx
    C: GHD’s and HE’s

  6. Lupo says:

    155 – 185 – 185 – 235 – 235 – 305
    4+4 rx
    3+6 rx

  7. Misty says:

    Betsy! This woman is SO awesome in SO many ways! She always has a warm hello, a smile and a laugh that is contagious! She is tough as nails and goes hard every single time she’s in the gym. She is strong and knows when to push and when to play it smart. I always know it’s going to be a great class when Betsy makes her entrance from the locker room! Thanks for making CFHSV a better place for us all!

  8. Mandee says:

    Betsy locked out and looking strong! There aren’t enough words to describe the energy this lady brings. She’s fun, friendly, loving and incredibly thoughtful. She works super hard in and out of the gym, and she trains hard and smart, too. Betsy’s always the first to lend an encouraging word and the first to celebrate others’ successes. What a lady! So proud to have her at CFHSV! ☺️

  9. Betsy says:

    Ok..so I never look at the wod, I’m the kind of girl that says..welp..not feeling that today! When my girl squad shared with me I had to take a peek.(after I showed up for the wod of course!) I am so proud to be part of this amazing family! From day one, which was TOUGH..this group stole my heart! I am forever greatful for all of you! Thank you for always lifting everyone up! And thank you for most heartfelt post!
    I love you

  10. Eugene M. says:

    FS: 245-275-310
    BS: 275-285-320

    B) 3+8 (Rx+)/3+8 (Rx+)

  11. Bradley says:

    Betsy is the sweetest lady in the world. She always has a smile on her face. Always a good day when you see Betsy!

  12. steve price says:

    Betsy !!!! She is just AWESOME !!! Get it Super Woman !!

    A. Front Squat: 275×6, 315×1
    Back Squat: 315×6, 365×1

    B. 3 +4 Rx / 3 Rx. (4 nights in a row =ROUGH !!!)